CrossFit Total
Back Squat:
1-1-1
Press:
1-1-1
Deadlift:
1-1-1
After your warm ups, you will have 3 attempts at a 1RM on each lift. You can take fewer attempts if you wish but not more. You will “declare” an “opener” (your 1st attempt) and have 2 more attempts after that. Misses count as attempts. Knowing this, begin with a plan. Your plan can (and should) be somewhat flexible but we don’t recommend playing it entirely by ear today. Use the last few weeks as a guide to what your opener should be and what you want to make by your 3rd lift (hopefully a new 1RM!). In the end your score is the sum total of your best successful Squat, Press, and Deadlift. We’ve done some heavy singles and triples on all 3 lifts recently, so use those numbers to guide you on where to open and what to shoot for.
Choose an opener you feel 100% confident you can make. The confidence you’ll build under the bar by nailing that first successful lift cannot be understated. Check out Monday’s blog post for more tips!
Warm Up Examples
As the loads increase, the reps should decrease.
Squat Opener: 325
45 x 5
95 x 5
135 x 5
185 x 5
225 x 3
275 x 2
305 x 1
___
325 / 340 / 350
Press Opener: 125
45 x 5
65 x 5
85 x 3
105 x 1
115 x 1
___
125 / 130 / 135
Deadlift Opener: 385
45 x 5
135 x 5
185 x 3
225 x 1
275 x 1
315 x 1
355 x 1
___
385 / 405 / 415
These are just a few examples of a good plan for warm ups. You can do more or fewer sets and can also do an extra set or 2 at the lighter weights if you feel like you need it.
Happy Lifting!
Post loads to comments.
Compare with 6.9.13 and 8.1.15
TONIGHT: Game of Thrones Finale Viewing
Join us TONIGHT from 8:30 to 10:30pm for a Game of Thrones final episode viewing party! Stick around after Open Gym to experience on of the biggest events in TV history with your fellow fitness fiends. The show starts at 9pm.
All are welcome. Bring friends! This event is BYOB and snacks.
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Yesterday’s Results Board: DB Hang Power Snatches, Burpees, Row
Revisiting the Massacre That Inspired the Game of Thrones Red Wedding Smithsonian
6 Things I Learned from 6 Month of Hip Thrusts BarBend
Are class times different today for the total?